Egg and Cheese on a Roll

This is a popular grab-and-go breakfast for New Yorkers on the run. Countless variations exist, and we've added one more with our own homemade favorite. Lighten up the cheese and eggs, swap the roll for an English muffin, and doctor the sandwich with ketchup and a healthy dose of hot sauce, just like they do in the Big Apple.

Ingredients

1 large egg

1 large egg white

Dash of salt

2 (0.66-ounce) slices reduced-fat cheddar cheese

1 English muffin, split and toasted

1 teaspoon canola oil

3/4 teaspoon ketchup

1/8 teaspoon hot sauce (optional)

Nutritional Information

Calories 330

Fat 13g

Satfat 3.5g

Monofat 5.8g

Polyfat 2.6g

Protein 24g

Carbohydrate 27.6g

Fiber 1g

Cholesterol 194mg

Iron 2.9mg

Sodium 630mg

Calcium 186mg

Calories 330

Fat 13g

Satfat 3.5g

Monofat 5.8g

Polyfat 2.6g

Protein 24g

Carbohydrate 27.6g

Fiber 1g

Cholesterol 194mg

Iron 2.9mg

Sodium 630mg

Calcium 186mg

How to Make It

Step 1

Preheat broiler.

Step 2

Combine first 3 ingredients in a small bowl, stirring with a whisk.

Step 3

Place 1 cheese slice on top of each muffin half. Place muffin halves on a baking sheet. Broil 1 minute or until cheese melts.

Step 4

Heat a small nonstick skillet over medium heat. Add oil to pan; swirl to coat. Add egg mixture to pan; cook without stirring until mixture sets on bottom. Draw a spatula across bottom of pan to form curds. Continue drawing spatula across bottom of pan until egg mixture is slightly thick, but still moist; do not stir constantly. Remove from pan immediately and place on muffin bottom.